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My Zone

Learn how to find your target heart rate zones for optimal fitness levels through a simple step-by-step process. Understand the importance of different heart rate zones in achieving your fitness goals and ensuring your workouts are effective. Discover how to manually measure your heart rate or use a heart rate monitor for accurate results. Get ready to be active, play hard, and stay safe as you embark on your fitness journey!

rebeccastringer
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My Zone

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  1. My Zone Finding my THRZ

  2. Step 1 • Identify the age and sex of the person Example. 14 year old male

  3. Step 2 Find Maximum Heart Rate (MHR) • Male------- 220- Age= (MHR) • Female---- 226- Age= (MHR) • Example 220-14= 206 (MHR)

  4. Step 3 • Write the number you got from the formula in Step 2 three times across the page. 206 206 206

  5. Step 4a Multiply the first number by .55 206 x.55 1030 1030x 113.30= lower limit

  6. Step 4b • Multiply the 2nd number by .70 206 x.70 Answer= Upper limit Healthy zone Lower limit Performance zone

  7. Step 4c • Multiply the 3rd number by .85 206 x.85 Answer = upper limit (Performance zone) NOTE: above 80%, effort becomes anaerobic

  8. Step 5 Round off the answer .4 and below, rounds down .5 and above, rounds up

  9. Examples • 113.30 113 • 144.20 144 • 175.10 175

  10. Step 6 • Label the answers with (BPM) Beats Per Minute • Examples: 113 BPM 134 BPM 175 BPM

  11. Step 7 • Label the first and second number as the Healthy Zone • 113 BPM to 134BPM Healthy Zone

  12. Step 8 • Label the second and third numbers the performance zone. • 134BPM to 175BPM Performance Zone

  13. Why the zones? • In order to reach your fitness goals, ie. Healthy, or Performance, you need to work out at the right intensity • The zones keep you from working out to hard, or too easy. • Understanding your heart rate can help predict, fatigue and illness.

  14. How do I know I am in the Zone? • Manual measurement of heart rate • Works if you do not have a monitor • Much more difficult • Start Stop continuously • Heart Rate Monitor • The only accurate measurement of your intensity or exertion level • Continuous • User friendly (easy to use) • Adapts to cardio machines at the gym

  15. Homework!!! • Obtain the THRZ (Target Heart Rate Zones) for • 2 adults (Preferably Parents, Guardians, or Teachers) • One Friend or sibling (not in this class) Be active, play hard, be safe!

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